No Fuss Fish

Regardless of the season, the last thing anyone wants to do is spend time preparing dinner at the end of the day. However, there are easy ways to make a healthy dinner in under 30 minutes and with fresh ingredients. One of them is my easy tilapia dinner with tomatoes and broccoli. Tilapia is a safe fish for pregnant women to consume and it contains key nutrients like omega 3 fatty acids, protein and other vitamins.

What makes this dinner unique is that instead of using lots of pots and pans, all you need is a baking sheet and a large piece of parchment paper. All the ingredients go into the parchment paper that gets tightly folded to perfectly steam the fish and the vegetables. A few other ingredients add lots of great flavor. And best of all: Clean up is a breeze!  Try this recipe the next time you need an idea for dinner, or try making it with other fish like salmon or fresh trout!

Tilapia with Tomatoes & Broccoli

  • 2 tilapia fillets
  • Salt and pepper
  • 20 cherry tomatoes, halved
  • 2 cups of broccoli florets and diced stems
  • 4 cloves of garlic, thin sliced
  • ¼ cup chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons low sodium soy sauce
  • 2 tablespoons rice vinegar
  • 2 cups cooked brown rice (optional)
  1. Preheat oven to 400F. Place a 12 inch square of parchment paper on a baking sheet.
  2. Season the tilapia on both sides with salt and pepper.
  3. Place both pieces of tilapia on one side of the parchment sheet. Cover with the tomatoes, broccoli, garlic and parsley.
  4. Pour the extra virgin olive oil, soy sauce and rice vinegar over the fish and vegetables.
  5. Fold the other half of the parchment paper over the fish and vegetables and fold and tuck the edges tightly to seal the parchment packet.
  6. Bake for 10 minutes. Allow to cool for 2 minutes.
  7. Carefully pierce the top of the parchment pack and slowly tear open. Serve the fish, vegetables and sauce over brown rice if desired or together in a bowl or shallow plate.

 

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